Fight Your Cravings

The first 12 weeks of any new training program ia called your ‘resistance phase’, your mind and body are to not on the same team, your mind wants a healthier lifestyle and your body just wants to be left alone!

It’s normal to have visions of your guilty pleasure floating through your head, what you might not realize though, is that many of your daily habits, like skimping on breakfast or browsing the internet can strengthen your hankerings and weaken your willpower.

“Cravings”—such a dirty word when you’re trying to lose weight or keep it off. No matter what your “I-want-it-now” food is, magwinya, burgers or cupcakes, you probably wrestle with what you want to do (eat it now!) with what you “should” do (go eat veggies).

Maybe you’re not hungry in the morning, but having a nibble now can keep cravings at bay later. You nourish your body with important nutrients, such as amino acids, vitamins and minerals when you eat protein in the morning, protein helps the body build and repair tissues. It also assists the body in fighting infection, generating hormones and forming enzymes.

Researchers aren’t exactly sure why, but protein may help stimulate the release of dopamine, a neurochemical involved in the brain’s reward centres that can help manage cravings. A half-cup of cottage cheese, 2 hard-boiled eggs, or a cup of cooked oatmeal with two tablespoons of peanut butter will do the trick.

Craving sugar? Try eating a bowl of super-sweet sliced strawberries. What about chips? Crunch on salted, in-shell pistachios. Substituting what you’re jonesing for with a similar-tasting healthy equivalent should be enough to satisfy you.

Can’t get your hand out of the bag of cheesy chips? If you don’t understand why and can’t do anything about it, keep a cravings journal. It doesn’t have to be anything fancy, just jot down a few notes on your phone. When some craving hits, log your emotions: you’re tired, anxious, stressed, bored. Eventually, you’ll pick out common patterns, and you can deal with the causes head on, rather than trying to eat as a solution.

Satisfy your yearning and still eating healthy by pairing a larger portion of healthy foods with a small amount of what you think you want, it makes meals more fun and tasty, but still gives your body the nutrition it needs to function at its best, a “vice-virtue bundle.” Order the salad with grilled salmon with a side of chips or get a piece of grilled chicken and veggies and share dessert. Fill up on the good stuff, and eat a quarter to half a portion of the splurge.

It’s your friend’s birthday and there is cake. If you eat a slice, will you feel joyous or wracked with guilt? Delighting in delicious food rather than feeling shame about eating it may be key. Control your eating habits by enjoying the celebration and having a small piece. One reason? Feeling guilty may make you try to ignore your thoughts, a strategy that backfires, causing you to obsess over the cake even more.

Straight-up willpower doesn’t always work. It leads people to feeling like failures when they give in. Winning strategy? Distraction! One study found that three minutes spent playing the game Tetris reduced the strength of food cravings better than a control condition where people spent the same amount of time waiting around. A 15-minute walk can also help reduce chocolate cravings, reports a 2013 UK study. Since cravings usually don’t stick around long, you just need to stick it out momentarily.

The mental battle between you and the box of cookies in the pantry does not have to be fought every day. Out of sight, out of mind. If it’s 9 p.m. and you want a cookie, you’re probably not going to go out and get some, however, if they’re staring you in the face every time you open the pantry, it’s all too easy to grab one.

You’ve got good intentions: to eat well, you tell yourself that the doughnut is off limits or the burger is sinful or a “bad” food. But your perception matters. Dieters have more intense and harder-to-resist cravings than non-dieters or people who are just trying to maintain their weight, particularly for their off-limits foods.

When you deny yourself foods you love all the time, it will build up and explode,turning ‘cheat meal’ into ‘cheat day or weekend’! Allowing yourself a little something every day, whether you’re looking to lose weight or not, can help take the power away from your cravings.

Grilled cheese? Fudge-topped ice-cream? Pizza? Food porn is fun to look at, but don’t be shocked when suddenly you’re struck with a desire to run to the nearest fast food restaurant or ice cream parlour. Images of high-calorie foods spark more activity in the reward areas of the brain than photos of low-calorie fare. There are plenty of health bloggers out there who create delicious-looking-but-nutritious food, so if you can’t resist food porn, at least follow people who post pics of healthy eats.

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Quinoa

Quinoa is a dieter’s dream food. Each 1-cup cooked serving packs 8 grams of boep reducing protein and 5 grams of fibre. The pseudo cereal (it’s a seed) is also extremely versatile: in addition to swapping it in as a replacement for rice, you can use it to top a salad, mix it into a smoothie, or even eat it as a hot cereal for breakfast.

Toss into a smoothie You’ve probably heard of people sprinkling chia or flax seeds into their – smoothies to boost protein content. Add quinoa to the list—you can blend cooked quinoa into any smoothie recipe. The dose of protein will transform your fruit smoothie into a legitimate morning meal that will keep you full until lunch. Use ½ cup of cooked quinoa per 1 cup of smoothie.

Use instead of oatmeal – Not up for making time-intensive steel-cut oatmeal? Sub in quinoa. The grains cook a lot faster because they’re so small. Plus, you can still season your cereal with all your favourite toppings, like cinnamon, fresh fruit, and nuts. You’ll get more nutritional value too as a cup of cooked quinoa packs double the protein than the same serving of oatmeal. That’s good for staying full and keeping your blood pressure in check.

Make your own energy bars – It’s easy to make your own version of your favourite breakfast bar that you buy at the store. Combine about two cups of cooked quinoa with a cup of whole-wheat flour and add nuts, seeds, dried fruit, or chocolate chips. Then stir in two cups of cooked oats to enhance the whole-grain count, eggs or flax seed meal to help bind the mixture, and a teaspoon of baking soda so the bars will rise as they cook. You could also add a touch of honey or maple syrup for extra sweetness or nut butter for more protein. Prepare a pan with cooking spray, add your mix, and bake at 190° for 20 minutes.

Quiche might be the perfect breakfast. All you need are eggs, a few handfuls of your favourite veggies, a crust, and maybe some meat and cheese. And yes, you can also throw in some quinoa. Adding quinoa to the egg filling of your favourite quiche recipe gives the dish an extra dose of protein and antioxidants. The amount of quinoa used may vary depending on the recipe, but generally you can stick with one cup of cooked quinoa for every eight eggs. Bake per the recipe instructions.

Mixing cooked quinoa with your favourite greens is one of the easiest ways to boost your whole-grain intake. When it comes to salads, quinoa is extremely versatile. Whether you go for a Mediterranean salad with cucumbers and garbanzo beans or spice things up with cilantro, roasted corn, and jalapenos for a Mexican twist, quinoa pairs well with just about anything and is more nutritious than high-calorie croutons. Here’s a tip to make things even more tasty. If you use quinoa at the bottom of your salad as a base, it will absorb even more flavour from the veggies and dressing.

A good chili is all about the variety of textures and stirring in cooked quinoa adds a bit more. Plus, quinoa adds even more fibre and protein to a dish that’s already chockfull of nutrients from traditional ingredients like lentils, beans, carrots, onion, and corn. For one batch of chili, about two cups of cooked quinoa should work. Just be mindful you don’t overdo it in proportion to the other ingredients. Add quinoa in the last 15 minutes of cooking so it doesn’t get overdone.

Replace rice with cooked quinoa in the filling of any “stuffed” veggie recipe—think bell peppers or butternut squash—for a nutrient boost. Not only does quinoa provide almost 16% of your daily iron value compared to brown rice, but it also has more phosphorous, potassium, folate, and zinc. And since the grain is packed with protein, you could cut down on the meat in your favourite recipe without losing the nutrient’s satiating and belly-flattening effects.

A burrito is another no-brainer way to add quinoa to your diet by using it to replace rice. After cooking about a cup of quinoa, sauté the rest of the veggies you want to wrap up (spinach, mushrooms, and tomatoes). When they’re cooked through, stir them into the quinoa and then roll the mixture up in three to four whole-wheat tortillas with salsa and beans and bake for about 15 minutes. Before you know it, you’ll have enough protein- and vitamin-packed burritos to eat for lunch for most of the week.

For a more filling burger, all you need is some cooked quinoa. Add 1 cup of quinoa per 500g of ground meat to make four servings. And if you’re a vegetarian, then you can use quinoa to make patties. In this case, you would use ½ cup of cooked quinoa with 1 cup of beans to get the same serving size. While whole quinoa in addition to an egg substitute can be a great binder, you may still have issues getting things to hold. Luckily, there’s a trick to ensure you never must see your patties crumble on your spatula. “You need something that will add moisture and has a sticky consistency. Using sweet potato as a paste will help keep the patty together.

Use as a binder for meatloaf – In most meatloaf recipes, breadcrumbs are added to help bind the ingredients together, but breadcrumbs can be high in fat and sodium, not to mention simple carbohydrates that spike your blood sugar. A better option would be to use cooked quinoa in their place. Swap out the breadcrumbs in any meatloaf recipe for the same amount of cooked quinoa. That will give the bread a nutty flavour and texture.

Make healthier breaded chicken – Breading chicken breasts with quinoa instead of breadcrumbs provides the same crispy goodness you’re used to—and you might like this healthier version even more. Cooked quinoa is ideal as breading because when it’s toasted it gets super crunch. Dip the chicken breasts in whisked eggs, coat the breasts in cooked quinoa, season with salt and pepper, and then bake in the oven at 220° for 20 to 25 minutes.

Love rice pudding? Then you should try quinoa pudding. Quinoa pudding is prepped just like any other pudding recipe, except swap in cooked quinoa for the rice or tapioca to mix with the usual ingredients like milk, sugar, and eggs. Top with cinnamon, berries, or chopped nuts. In any case, you’ll end up with a delicious treat that packs extra protein and can be stored in the fridge.

Got quinoa left over after dinner? Use the rest in a parfait. Layer the grain with non-fat Greek yogurt and top with berries, nuts, and honey for an easy sweet treat that’s sure to satisfy. Bonus: quinoa is a much healthier choice than granola, which is typically loaded with fat, sugar, and calories.

Quinoa complements the other ingredients you’d normally find in a fritter, like cheese, onion, and pepper. “When you’re eating, texture is important. Quinoa will give a fritter a nutty texture to help balance out the creaminess of ingredients like sweet potato. In addition to spices like black pepper and paprika, fill your fritter with nutritious and satisfying veggies such as broccoli, scallions, zucchini, and corn.

At Tiger Athletic, we are passionate about helping you be the healthiest version of yourself, so you can lead a more fulfilling personal and professional life, in your home with your loved ones and in your profession maximising your earning ability from your passion. We use an individualise approach to assess, motivate, coach and educate our clients regards their wellness needs and goals.

Let’s chat about your health.

Make Your Home A Slimmer Place

If your home isn’t setup correctly, it may be encouraging bad nutrition habits, your home should serve as a break from the constant lure of the fast food drive-thru or the office canteen.

If your cabinets are so stuffed that you need to put food on your counters, fridge, or exposed shelving, you’re setting yourself up to trigger a craving. A bag of potato chips or chocolate out in the open will put the food on your radar when you walk by. The minute you see that visual cue, you want it.

Clean out your pantry on a regular basis. Get rid of expired food and stuff you bought that you don’t like and won’t eat even if it’s healthy. Or, come up with alternate storage plans, like a cabinet in your basement.

If healthy food is hidden, you’re less likely to eat it. That’s especially true if you keep fruits that don’t need to be refrigerated like apples or oranges or whole veggies tucked away in the crisper drawers.

When you’re busy, it’s faster to rip open a bag of chips than cut crudités. Buy a pretty fruit bowl or basket so you’re more inclined to fill it; display in plain sight so you’re more likely to grab a piece. Pre-slice veggies and put them in clear containers front-and-center in the fridge for easy snacking.

The fact that you can go anywhere: home, the office, the store and the temperature is set at somewhere comfortable is a surprising contributor to obesity. Your body simply doesn’t have to work to expend energy to warm itself up, suggests a 2014 study in Trends in Endocrinology & Metabolism. The result: your metabolism sputters.

Turn down your thermostat a few degrees. Being cold activates your brown fat, which spurs your metabolism and improves glucose sensitivity. If the change is too abrupt, start with one degree and gradually decrease the temperature. You’ll quickly adapt to the chillier temp.

Everyone wants to hide exercise equipment in case of unexpected guests. But how often does that really happen? Or, we hide it in rooms we don’t want to go in, like the garage. When your option is to go on an exercise bike covered in dust or sit on a comfortable couch in front of the TV, it’s not rocket science which option wins.

Keep your dumbbells next to your couch so you’re reminded to use them while you watch TV. Set up equipment like a yoga mat or exercise bike in a space in your home you want to be in, like by a window or on the patio.

You’re inviting the wrong people over – Look at who your friends are,” says James O. Hill, PhD, director of the Colorado Nutrition Obesity Research Center. “You’re going to behave similarly to the people you spend time with.” If your friends are more the type to sit around and drink beer and eat chips, then you will be, too. Okay, no one’s saying to lose your friends—no matter how bad their health habits. “Look for friends who are doing the right thing, and have them over, too,” says Dr. Hill. If they’re more active and like to eat nutritious foods, you’re more likely to adopt their habits. Conversely, their attitude can rub off on your less-than-virtuous pals.

When you don’t get enough sleep, your body scrambles hormone levels that control hunger, making you crave junk food. In one International Journal of Endocrinology study, sleep-deprived adults who were exposed to dim light in the morning had lower concentrations of the fullness hormone leptin, while those in blue light (the kind from energy-efficient bulbs) had higher leptin levels. When you wake up, open your shades to allow natural sunlight in and turn on lamps and overhead lights. You will also wake up faster.

It’s easy to take an extra scoop of pap or pasta when all you must do is reach across the table to get it, even when you’re not hungry. Dish out food straight from your pots and pans. This strategy decreased food intake by 10% for women in a Cornell University study or dish out dinner, then put the rest away. If you want seconds, you must go through the trouble of reheating, which most people won’t do, at the very least, it gives your body time to feel full, so you’ll take a smaller second portion.

You come home, put on sweats, eat dinner, and cosy up on your couch for the night with reality TV. Getting into that sleepy, sedentary, restful mode means you’re starting night time before its night time. Change into active clothes, turn on lights, and play energizing music after dinner. One study in PLOS One found that people walk at a faster pace to upbeat tunes compared to slower, more relaxing music. With higher energy, you’re also more likely to go outside for a post-dinner walk.

More TV watching is associated with a greater risk of being overweight or obese. Screen time is sedentary time. Besides, most of us watch things we don’t really like simply to fill up time. You don’t have to get rid of TV completely. However, consider removing the one from your bedroom (experts say to keep this area for sex and sleep only) and kitchen (TV encourages lingering and snacking). Cut down on your TV time and you’re more likely to be more active without even trying.

Plates that are as big as platters, wine glasses that are goblets, and bowls that may as well be troughs, large serving dishes play a trick on you: you subconsciously want to fill the space, so you wind up dishing out more. Cornell research found that adults and kids poured more cereal into large bowls and consumed 44% more calories. To decrease portion sizes, plates should be no more than 25 cm across and bowls less than 550g, recommends study author Brian Wansink, PhD, in his book Slim by Design: Mindless Eating Solutions for Everyday Life.

Tiger Athletic is a private, appointment only strength & conditioning gym in the heart of Sandton. We offer tailor made, goal oriented  fitness programs based on an individualised approach to health and fitness assessment, motivation and goal setting, coaching science and client education.

We use state-of-the-art plate loaded equipment and free weight circuits, high intensity interval cardio training, calisthenics and boxing to provide an extraordinary workout that is simple, efficient and effective in 45 minutes.

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Hidden Sugar In Your Diet!

You can cut up to 200 calories per day by slashing your ‘hidden’ sugar intake. You’re likely eating sugar throughout the day without even realizing it, sugar is added to foods that don’t even taste sweet, like breads, condiments and sauces. Most of us are taking more than double the recommended amount of added sugar per day despite ‘watching’ what we eat.

You’ll quickly realize just how often sugar is added to foods when you look for it on ingredients lists. Even things that you don’t think are sweet, like tomato sauce, crackers, condiments, and salad dressings can be packed with sugar. Ingredients are listed in order of how much exists in the product. If it’s in the top three ingredients, it’s high.

When you read food labels, you need to look for more than just the word “sugar.” Sugar hides under several aliases, including high fructose corn syrup, dried cane syrup, invert sugar, molasses, sucrose (or any word ending in “-ose”), brown rice syrup, honey, and maple syrup. These can be listed separately on ingredients lists, so many foods, even seemingly healthy ones like yogurt and cereal, may contain three or four different types of sweetener. If several sugars appear on the label, it’s an indication that the food is less healthy than you may think.

Buy foods labelled “no added sugar” or “unsweetened.” You’ll find unsweetened versions of these common foods in most grocery stories: non-dairy milk like almond and soy, nut butters (look for those made with only nuts and salt), applesauce, oatmeal, and canned fruit (they should be packed in juice—not syrup).

Going cold turkey on sugar isn’t realistic for most people, cut back slowly. If you normally put two sachets of sugar in your coffee, for instance, try one for a week, then half, and finally add only a splash of milk. For your yogurt, mix half a serving of sweetened yogurt with half a serving of plain, and eventually move on to adding natural sweetness with fresh fruit.

Unhealthy carbs loaded with sugar can cause blood sugar to rise rapidly (and dive just as quickly, leaving you hungry again). To minimize this rapid rise and fall, pair protein, healthy fats, and fibre with your meal, all of which can slow down the release of blood sugar in your body and keep you full for longer. (At breakfast, that means adding almonds to your usual oatmeal or pairing eggs with your morning toast, and for your midday snack, a slice of turkey/chicken breast or cheese along with your apple.)

Fats are a key player because they help keep you fuller for longer, thus helping to decrease your desire for sugar. Focus on fats like avocados, nuts, seeds, and heart-healthy oils like olive oil, walnut oil, and coconut oil.

When you’re reducing your sugar intake, you may be tempted to switch to artificial sugars for your sweet fix. But resist reaching for the diet soda, sugar-free candy, and packets of fake sugar in your latte. When you eat something sweet, your body expects calories and nutrition, but artificial sugars don’t give your body those things, that may be why fake sugars are associated with weight gain, not loss, according to a 2010 review in the Yale Journal of Biology and Medicine.

Using vanilla bean and vanilla extract, spices, and citrus zests to add sweetness to foods without having to use sugar and for zero calories. Order an unsweetened latte and add flavour with cocoa or vanilla powder. Skip flavoured oatmeal and add a sweet kick with cinnamon, nutmeg, and ginger. One bonus for sprinkling on the cinnamon: according to a meta-analysis in the Journal of Medicinal Food, the spice has been shown to naturally regulate blood sugar, which helps control your appetite.

Avoiding soda is a good idea, but that’s not the only sugar-packed drink out there. Even drinks that are considered healthy can contain more sugar than you’re supposed to have in an entire day. Case in point: “enhanced” waters (eight teaspoons per bottle), bottled iced teas (more than nine teaspoons per bottle), energy drinks (almost seven teaspoons per can), bottled coffee drinks (eight teaspoons per bottle), and store-bought smoothies (more than a dozen teaspoons—for a small).

You can still indulge in an occasional sweet treat after you resolve to slash sugar. The idea is to avoid wasting your daily sugar quota on non-dessert foods like cereals, ketchup, and bread. To avoid overdoing it, set specific rules about when you may enjoy dessert: only after dinner on the weekends or at restaurants as a special treat.

At first, cutting down on sugar can feel like an impossible task. Eventually, though, your taste buds will adjust. Super-sweet foods like ice cream and candy will start to taste too sweet. When you could have a whole slice of cake before, now a couple bites will be enough. You’ll notice the natural sweetness in fruits and vegetables and they’ll taste better, too.

An individualised approach to assessment and health appraisal, motivation, coaching science and fitness education for our clients focused on their health and fitness goals is our passion at Tiger Athletic.

Booking a  Trial Workout is your first step towards achieving  your fitness & weight goals through our innovative assessments, health appraisal, custom strength and conditioning programs, world class studio and qualified personal trainer. Let’s chat about your health.

Cut Out “Low Fat Foods”

“Low fat,” “fat free,” or “reduced fat,” while these labels are fine for dairy products like milk, you shouldn’t automatically assume other types of foods are any better for your diet than the full-fat versions as more sugar, salt, and additives are added to make them taste good. The result is foods that are lower in fat, sure, but contain more sugar and more calories.

Many low-fat, reduced fat, and fat-free foods give you more than you bargained for: A recent UK study found that 10% of diet foods contain the same or more calories than the regular stuff, and that 40% had more sugar. When companies remove fat, they must use more sugar, salt, and additives to make the food taste better. Plus, research shows that a “low-fat” nutrition label leads all consumers, especially those who are overweight, to overeat.

Rindless bacon with the fat trimmed is lower in fat and calories than regular bacon—but not by much. One popular brand “fatless” bacon contains 35 calories and 3 grams of fat per serving, while center cut bacon (the leanest type of pork bacon) has 60 calories and 3.5 grams of fat. Both are processed meat products that are high in sodium and nitrites, which are linked to heart problems. The slimmer option: Either type of bacon can be a part of a healthy diet—as long as you enjoy it just once in a while, and in small portions. Use it more as a garnish than a main event by sprinkling crumbled strips over Brussels sprouts or atop a veggie-filled salad.

Low-fat bakery items like muffins and pastries aren’t any better for you than the full-fat varieties. A packaged low-fat blueberry muffin from one popular brand, for instance, packs 280 calories—that’s less than the regular muffin with 370 calories. But the low-fat one has more sugar (36 versus 29 grams), and just like the regular version, contains high fructose corn syrup. Another example: a reduced-fat blueberry muffin from a fast food chain contains 170 milligrams more sodium compared to the full-fat one. If you love baked goods, enjoy them on occasion. More often, do your own low-fat baking at home with clever ingredient swaps, like fruit purees or yogurt for some of the oil. You can also usually reduce the sugar in any recipe by one-third without changing the taste.

You should eat salad, but noshing on a fat-free salad coated with fat-free dressing will leave you super hungry in an hour. Food manufacturers add sugar or artificial sweetener to fat-free salad dressings to make them taste good, which can lead to blood sugar spikes that drive appetite. Another bonus of fat: it helps your body absorb beta-carotene and lycopene (both powerful antioxidants found in tomatoes, carrots, and red peppers), bottled dressings contain a laundry list of additives and preservatives. Your salad should have some fat in it, be it from full-fat salad dressing (make your own dressing at home with balsamic vinegar and oil), nuts, or seeds. Or you could slice some avocado on top of your greens: avocados are especially good for helping your body absorb the nutrients from your salad.

Two tablespoons of regular peanut butter contain 210 calories. The same amount of the reduced fat version? About 200 calories. When companies reduce fat, they add more sugar like corn syrup and additives to improve the taste and texture. Buy the real-deal full-fat peanut butter, choose one that has just two ingredients listed: peanuts and salt. Since peanut butter is calorie dense, it’s easy to overeat. Stick with a two-tablespoon serving.

You can buy egg substitutes in cartons in the refrigerated section of the grocery store, and they’re often used in omelettes at hotel buffets. They’re made from egg whites, stabilizers like guaran and colourings to give them that egg-y feel and taste for fewer calories and no fat. The problem is, the yolk—which has five grams of fat—is where all the good stuff is. The yolk contains choline, an essential nutrient that helps make a neurotransmitter involved in muscle function and memory, as well as immune-boosting vitamins A and D. Unless you have heart problems and your doctor has instructed you to limit your egg intake, eat the whole thing. In recent years, conventional wisdom on eggs has shifted from total avoidance too good to eat. Yes, they contain cholesterol, but a 2013 study in BMJ found that eating one egg a day didn’t increase risk for heart disease or stroke in healthy people.

Low-fat potato chips – one serving is 140 calories; the regular chips have 160 calories (and less sodium). The risk is thinking the reduced fat version is a healthier chip alternative and eating more than you would have otherwise. In fact, a Cornell study shows that we serve ourselves 25% more when foods are labelled low-fat compared to those without the label. Same goes for other popular low-fat salty snacks like pretzels (they’re just refined flour with a whole lot of salt), baked veggie straws (they contain very little actual veggies), and rice cakes, which are mostly air and carbs. Get your salty snack fix with roasted chickpeas or roasted edamame, which are packed with protein, or kale chips, which give you a huge dose of vitamin A, vitamin C, and antioxidants along with that satisfying crunch.

Oats and dried fruit sound healthy, most types of granola—”low fat” or not—sneak in sugar with names like brown rice syrup and evaporated cane juice. In fact, a serving of granola (just half to two-thirds of a cup) can have 17 grams of sugar. The super sweet start to your day will leave you with a blood sugar crash that has you reaching for snacks long before lunch. Top plain Greek yogurt—which contains up to 20 grams of satiating protein per serving—with a few tablespoons of whole grain cereal, nuts, and seeds.

Low-fat ice cream or frozen yogurt. It’s not that there’s anything wrong with fro-yo, but it’s easy to trick yourself into thinking that you can eat a large portion and pile it high with high-calorie candies. Frozen yogurt contains 17 grams of sugar per half-cup serving—same as ice cream. Have an infrequent (not daily) half-cup portion of something that you truly enjoy, even if it’s more decadent.

Fat-free yogurt often contains artificial color, added flavours and stabilizers, and more sugar to make it more palatable and eye-pleasing. What’s more, your body also needs some fat to absorb the vitamin D, and the added fat helps keep you satisfied. Depending on your calorie budget, opt for low-, reduced-, or even full-fat yogurt. A 2013 study found that eating high fat dairy was associated with having less body fat and lower odds obesity without increasing heart disease risk. If you do have fat-free yogurt, be sure to include some form of healthy fat with it, like almonds or pistachios.

Tiger Athletic Fitness & Conditioning motivates, assesses, trains and educates clients in a private, appointment only, personal trainer led facility providing an extraordinary simple, efficient and effective 50-minute workout in the heart of Sandton!


Bad Training Habits

Exercise is the most important component of a healthy weight loss plan, the scale will not move an inch if you take short cuts. You put in the time and effort, show up at the gym, and pride yourself in not taking shortcuts. So why is the scale not budging? Chances are, poor exercise form or bad workout habits are costing you precious calories. Here are some of the most common ways people cheat at their workouts without even realizing it, and ways to kick those saboteurs to the curb.

  • Momentum comes in handy when you’re attempting a long jump, but not if you’re lifting weights. Each exercise involves two phases: a concentric (contracting) move and an eccentric (stretch) phase. Building momentum by swinging your arms when doing a move like a bicep curl or a triceps push-down sacrifices results by not controlling the eccentric phase, and increases your risk of injury. Practice a two-second count on the concentric move and four to five second count on the eccentric.
  • Grasping the sidebars when walking on the treadmill or hanging on tight to the handles of the elliptical trainer cheats you out of the largest possible calorie burn, if you’re using your arms to make it easier on your legs, you’ll tire faster, because your arms can’t work as hard as your legs. Instead, use the rails only as a guide, keeping your fingertips lightly on them. If you find it impossible to maintain proper form without clutching the bars, lower the incline or slow down.
  • Holding a stretch for only a few seconds does little to increase your flexibility and may also result in injury. The right way to stretch: hold still (no bouncing!) for at least 20 to 30 seconds. Another common cheat comes during a hamstring stretch. If you round your back so you can reach farther down your extended leg, you’re preventing your hamstrings from actually getting stretched. It also puts unnecessary strain on your back.
  • Few things are more frustrating than dealing with a crowded gym, especially when other exercisers occupy the machines and equipment you’d planned on using. But waiting around wastes valuable time. Don’t wait for the equipment to be available—instead, fill time with exercises you can do without a machine, such as lunges, planks, or push-ups. Or you could jump rope or do a set of high-knees, anything’s better than waiting around. Spending five or more minutes between sets negatively impacts the overall quality and effectiveness of your workout.
  • Stretching between exercises rather than waiting until the end of your workout seems like a good way to save time, doing so could sacrifice your ability to perform your remaining exercises. Stretching between exercises, especially static stretching, may decrease the amount of weight you can lift. Leave stretches to the end as part of your cool down to activate recovery.
  • Simply showing up isn’t enough if you don’t put any real effort behind your moves. You can easily cheat your workout even during an intense cycling class. If you don’t increase the tension when the instructor tells you to, you can coast through and barely break a sweat. The same applies to other classes where you substitute an easy activity such as jogging in place instead of doing burpees because the latter is more difficult. Repeating a positive mantra to yourself may help you push through when you’d rather quit. A recent study published in Medicine & Science in Sports & Exercise found that cyclists who recited positive self-talk pedalled two minutes longer than those who did not.
  • Skipping out on the warm-up or cool-down means you’re missing a couple of crucial components of the class experience. The warm-up phase allows for your body temperature and heart rate to gradually increase, which helps reduce the risk of developing injuries while also preparing you for the main conditioning phase of the class. Meanwhile, abruptly stopping after an intense workout can produce pooling of blood in the lower extremities, which can sometimes lead to dizziness and even fainting. Show up on time and stick it through to the end.
  • If you’re reading this article while you’re on the treadmill, you’re not working hard enough. If you can read, text, or otherwise give your attention to some other non-workout related issue, you’re cheating yourself. An exception: music. Listening to tunes while working out can reduce your perception of effort and increase endurance by 15%, according to several studies.
  • Most gyms machines have televisions so members can catch up on the news or watch movies while doing cardio, and some even feature them in weightlifting areas. But spending half your workout flipping through the channels distracts you from the reason you came to the gym in the first place. Pick a channel and leave it there so you can spend the rest of your workout focusing on your fitness.
  • You work out in the ‘fat-burning zone’ If you want to lose weight, using the designated “fat burning zone” on your cardio machine’s monitor may not produce the results you want. Although you burn a greater percentage of fat calories (versus carbohydrates and protein) at this lower intensity, you also burn fewer overall calories than you would at a higher intensity. So, while 60% of the calories you burn come from fat at a low intensity and only 35% come from fat at a higher intensity, you burn more calories total at the higher intensity, which is the by far more important factor for weight loss. Try interval workouts once or twice a week in place of your regular long, steady state cardio.

At Tiger Athletic, we are passionate about helping you be the healthiest version of yourself, so you can lead a more fulfilling personal and professional life, in your home with your loved ones and in your profession maximising your earning ability from your passion. We use an individualise approach to assess, motivate, coach and educate our clients regards their wellness needs and goals.

Let’s chat about your health.

Fat Burning Foods

Certain foods have a thermogenic effect, you literally burn calories as you chew. Other have nutrients and compounds that crank up your metabolism. Stoke your metabolic fire by eating more of these foods, while cutting out unhealthy snacks and empty calories.

Whole grains – Your body burns twice as many calories breaking down whole foods (especially those rich in fibre such as oatmeal and brown rice) than processed foods.

Lean meats – Protein has a high thermogenic effect: You burn about 30% of the calories the food contains during digestion (so a 300-calorie chicken breast requires about 90 calories to break it down).

Low-fat dairy products – Rich in calcium and vitamin D, these helps preserve and build muscle mass—essential for maintaining a robust metabolism.

Green tea – Drinking four cups of green tea a day helped people shed more than three kilograms in eight weeks, the American Journal of Clinical Nutrition reports. Credit EGCG, a compound in the brew that temporarily speeds metabolism after sipping it. To up your intake, keep a jug of iced tea in the fridge.

Lentils – One cup packs 35% of your daily iron needs—good news, since up to 20% of us are iron- deficient. When you lack a nutrient, your metabolism slows because the body’s not getting what it needs to work efficiently.

Hot peppers – Capsaicin, the compound that gives chili peppers their kick, heats up your body, which makes you melt additional calories. You can get it by eating raw, cooked, dried, or powdered peppers. Add as much cayenne or hot sauce as possible to soups, eggs, and meats.

We are passionate about helping you be the healthiest you can be through custom fitness and nutrition solutions based on health and fitness appraisal, motivation, coaching science, education and your goals.

Let’s chat about your health

Stock Up On Superfoods

It’s important to keep a stock of healthy foods that allow you to put together a healthy meal at a moment’s notice. When eating out it is easy to consume north of 200 extra calories, making eating at home a no brainer when it comes to eating healthier and helping you kick the spare tyre.

A well-stocked kitchen allows you to throw together a fast, flavourful meal after a long day. And, when you wake up and must dash out the door for work, it pays to have grab-and-go breakfast and snack options on hand. Here are some essential foods:

Extra-virgin olive oil – Olive oil is one of the reasons why the – Mediterranean diet is considered one of the healthiest in the world. Cook with it, but also drizzle over finished dishes, like grilled fish, pasta, and vegetables sides. Even though it is good fat, one tablespoon still packs 120 calories so use it sparingly.

Non-fat Greek yogurt – Greek yogurt is packed with 18 grams of protein per 170g serving. Though it’s creamy and seems indulgent, it contains just 100 calories per serving. Greek yogurt makes a great low-calorie and low-fat substitute in recipes for mayo and sour cream.

Canned olives – They have a long shelf life, they can be thrown into a variety of dishes, and they have heart-healthy monounsaturated fats. Go for all-natural without added sodium. Throw them on top of salads, stir them into pastas, or try snacking on them. You can eat 10 for about 50 calories.

Honey – It’ll last in your cupboard for years. In addition to being a versatile sweetener, honey can serve as a hangover helper, cough soother, and more. Sweeten homemade marinades and salad dressings and incorporate it into whole-grain baking. Whole wheat flour can be denser, but adding honey in place of regular sugar keeps things tender and moist. In recipes that call for sugar, swap in an equal amount of honey.

Beans – Inexpensive, a great source of protein and fibre. One cup of chickpeas, for example, contains 15 grams of protein and 12 grams of fibre!

Quinoa – One cup of cooked quinoa contains 8 grams of protein and 5 grams of fibre for just 222 calories, this wholegrain is a good source of energizing iron and B vitamins and is one of the speediest grains to cook; it’s ready in 15 minutes. Combine cooked quinoa with shredded chicken, chopped veggies, and toss with olive oil, lemon juice, salt and pepper or, eat quinoa hot as a substitute for oatmeal. Stir in almond milk, dried fruit, nuts, and drizzle with honey.

Eggs – One egg contains six grams of protein for only 70 calories. One study found that overweight women who ate egg breakfasts lost twice as much weight as women who started their days with bread. Hard boil a bunch at the beginning of the week for an on-the-go breakfast or snack with a piece of cheese and fruit, or, throw a fried egg on top of a rice-and-veggie bowl or a salad for an extra dose of protein.

Sea salt – doctors recommend limiting your salt intake, excess sodium is often a problem in prepared and processed foods, not the foods you cook yourself. Adding a sprinkle of salt to the foods you cook in your kitchen helps flavours pop. Use just like you would regular salt, sea salt contains a higher mineral content than regular table salt.

Tomato paste – adds a great umami flavour, or a richness to food that you’re trying to keep low in calories and fat. Tomatoes, particularly tomato paste, are bursting with cancer-fighting lycopene. Use it to add an extra layer of flavour to curries and stir-fries.

Fresh herbs – packed with a surprising number of antioxidants they add a wonderful flavour to any dish. Herbs also give new life when used on leftovers or make already-prepared foods taste homemade.

Bananas – They’re economical, available all year, and supply a nice sweetness to foods like smoothies and plain yogurt without adding sugar.

Dark chocolate – Provides powerful disease-fighting polyphenols and has even been associated with weight loss. You can also use it as a surprise ingredient in sauces. For example, throw one square into a braising sauce for meat to elevate the flavour.

Garlic – Allows you to add flavour to your dishes quickly and easily without unhealthy fats or processed ingredients. Add to soups, stews, sautés, stir-fry, and marinades.

Frozen Shrimp – Four large shrimp are only 30 calories and contain virtually no fat. Shrimp also offer up a hefty dose of protein. Buy them peeled and deveined so they can be easily defrosted and incorporated into last-minute weeknight meals

Mustard – Packed with the immune-boosting mineral selenium and turmeric, a spice (that gives it its yellow pigment) with cancer-fighting properties. Keep a couple different varieties in your refrigerator, that includes Dijon for salad dressings, sauces, marinades, and in a coating for breading chicken and pork. Grain mustard is another favourite as a spread on sandwiches.

Flavoured Vinegar – This specialty ingredient is versatile and its heart healthy: Vinegar helps open your blood vessels to improve blood flow. Flavours like blackberry or strawberry balsamic can be drizzled to brighten the flavour of salads for few calories (1 teaspoon contains about 5).

Oatmeal – Improves appetite control and increases satiety. Known for helping to lower cholesterol numbers.

Herbs de Provence – This easy-to-find dried herb blend features thyme, rosemary, basil, parsley, oregano, tarragon, marjoram, and lavender that adds a nice herbaceous seasoning for any dish. Sprinkle on chicken, potatoes, grilled veggies. Also makes a great seasoning for eggs, combined with panko as a crust for fish, or on pizza.

Broth – You can keep a carton in your pantry for a long time until you’re ready to use it. It’s low in calories (one cup contains 38) with 5 grams of protein. Whether chicken, beef or veggie, use to make soups, stews, and chillies. It also makes a great substitute for oil when sautéing vegetables. Store leftover broth in ice cube trays in the freezer for quick access. When buying broth, read the ingredients list and avoiding those that contain added sugar and caramel colouring. Buy low-sodium whenever possible.

Ground chicken and turkey – Buying lean ground turkey or chicken breast saves on saturated fat compared to ground beef. Store in your freezer and thaw when ready to eat. It’s one meat that cooks in a jiffy and can be used in stir-fries, meat sauces, tacos, enchiladas, stuffed peppers, or rice bowls.

Tiger Athletic is a private, appointment only strength & conditioning gym in the heart of Sandton offering tailor made, goal oriented  fitness programs uniquely based on an individualised approach to health and fitness assessment, motivation, goal setting, coaching science and client education.

Your personal trainer is a coaching science graduate and holds a 6th degree black belt in Karate with 25 years experience as a high performance athlete and coach. He designs safe and effective exercise programs and provides the guidance to help clients achieve their personal goals through one on one’ or small group training.

Let’s chat about your health.

 

High Protein Breakfasts

Hunger is one of the biggest obstacles to any weight-loss plan, a protein-packed breakfast slows digestion and keeps blood sugar steady, meaning you’ll feel more satisfied and energized for the rest of the day. Eggs are an easy way to get this belly-flattening nutrient in your morning meal. Eggs and veggies in the morning are a delicious way to jumpstart your metabolism and fuel your whole day.

Cheesy Cast-Iron Skillet Scrambled Eggs

Cheese and eggs taste great together and may help combat osteoporosis. The reason: calcium in cheese is more easily absorbed into the body with the addition of vitamin D-rich eggs.
 This recipe calls for fresh goat cheese and a few chives snipped on top. Have it ready in under 15 minutes! 

Ingredients

2 tablespoons unsalted butter

1 small red onion, finely diced

1 jalapeño, cut into thin rounds, seeds included

12 large eggs, lightly beaten

¼ teaspoon salt

½ teaspoon freshly ground pepper

120g goat cheese, crumbled

2 tablespoons finely chopped chives 

Preparation

In a large cast-iron skillet, melt butter over medium heat. Add onion and jalapeño and cook until soft (5–7 minutes). Stir in eggs, salt, and pepper, and cook, stirring, until soft curds form (about 3 minutes).

Remove skillet from heat and mix in the goat cheese and chives. Serve immediately with whole-grain toast or English muffin, if desired.

Frittata with Ricotta and Mixed Greens

Next time you have guests over wow them with this. Protein, healthy fats, and greens make this delicious, low-calorie frittata as healthy as it is delicious. Dark, leafy greens like kale, Swiss chard, or mustard greens are about 30 calories a serving and among the healthiest foods you can put on your plate, with loads of vitamins A, C, and K, plus fibre. Don’t skimp on the fresh herbs called for in this recipe; they deliver a healthy dose of antioxidants along with flavour. 

Ingredients

1 third cup plus 2 tablespoons olive oil, divided

1 medium red onion, finely diced

Pinch of red pepper flakes

500g chopped mixed greens (such as kale, Swiss chard, or mustard greens)

10 large eggs

2 tablespoons freshly grated Parmesan cheese

½ teaspoon salt, divided

½ plus ¼ teaspoon freshly ground black pepper, divided

1 tablespoon red-wine vinegar

225g part-skim ricotta

1 cup fresh basil leaves

¾ cup fresh parsley leaves

¼ cup fresh mint leaves

1 clove garlic, chopped

1 tablespoon pine nuts 

Preparation

15 minutes; Cook: 40 minutes; Total time: 55 minutes. This recipe gets extra flavour from fresh pesto, so you won’t want to skimp on the basil.

Makes 8 servings. Serving size: 1 wedge frittata with 1 ½ tablespoons pesto

Nutritional Information

Calories per serving: 280

Fat per serving: 22g

Saturated fat per serving: 5.4g

Monounsaturated fat per serving: 12.3g

Polyunsaturated fat per serving: 3.1g

Protein per serving: 14g

Carbohydrate per serving: 8g

Fibre per serving: 2g

Cholesterol per serving: 242mg

Iron per serving: 3mg

Sodium per serving: 347mg

Calcium per serving: 209mg

Scrambled Eggs with Chilies

These spicy eggs are like sunshine on a plate. They cook up in 4 minutes, pack nearly 20 grams of protein and a measly 6 grams of carbs, and the hot chillies are natural fat-burners and mood boosters. This recipe calls for using two large eggs plus egg whites, but you can swap that ratio if you are watching your saturated fat and cholesterol.

Ingredients

2 large eggs, plus 1 large egg white

Pinch of kosher salt and fresh pepper

Cooking spray

1 small jalapeño, seeded and minced

6 cherry tomatoes, halved

1 scallion, thinly sliced

Prep Time: 5 min

Cook Time: 4 min

The bigger the real burn, the bigger the fat burn when it comes to chilies. Go as fiery as you can stand. Makes 1 serving

Nutritional Information

Calories per serving: 194

Fat per serving: 11.2g

Saturated fat per serving: 3.4g

Monounsaturated fat per serving: 4.7g

Polyunsaturated fat per serving: 2.2g

Protein per serving:17g

Carbohydrate per serving: 6g

Fibre per serving: 1g

Cholesterol per serving: 372mg

Iron per serving: 2mg

Sodium per serving:        319mg

Calcium per serving:       77mg

Bacon and Jalapeno Egg Sandwich

This crispy, meaty breakfast sandwich was inspired by the classic McMuffin, but it’s so much better for you! This version calls for organic eggs, a whole-grain English muffin, reduced-fat cheese, and a metabolism-boosting jalapeno pepper. Low-fat, high-protein bacon makes it hearty enough to keep you full and satisfied all day. 

Ingredients

1-piece bacon

1 whole-grain English muffin, split

Cooking spray

1 large organic egg

10g reduced-fat cheddar

Pepper

½ small jalapeño, thinly sliced

2 thin slices red onion

1 thick slice tomato

4-5 sprigs fresh cilantro

Preparation

Warm a skillet over medium heat. Cook the bacon until crisp. Set aside.

Place muffin, cut-side down, in skillet. Press to toast (2 minutes). Set aside.

Coat skillet with cooking spray. Cook egg about 30 seconds. Sprinkle with pepper and cheese. Cook until set. Transfer egg to muffin half. Top with the bacon, jalapeño, onion, tomato, cilantro, and second muffin half.

This healthy breakfast egg sandwich, featuring bacon and jalapeño peppers, is a tasty and nutritious way to fuel up in the morning Build a better-than-ever egg sandwich using organic eggs, a whole-grain English muffin, reduced-fat cheese, and a few other exciting extras like jalapeno that will give your metabolism a spicy boost. Makes 1 sandwich.

Nutritional Information

Calories per serving: 313

Fat per serving: 11g

Saturated fat per serving: 2.9g

Monounsaturated fat per serving: 3.7g

Polyunsaturated fat per serving: 1.9g

Protein per serving: 21g

Carbohydrate per serving: 35g

Fibre per serving: 7g

Cholesterol per serving: 215mg

Iron per serving: 3mg

Sodium per serving: 565mg

Calcium per serving: 277mg

Braised Kale Frittata

Instead of your usual omelette, try this antioxidant-packed baked frittata that uses kale and tomatoes. This delicious recipe is a good source of iron as well as protein, with only 7 grams of carbs. 

Ingredients

6 large eggs

4 large egg whites

¾ teaspoon kosher salt

½ teaspoon black pepper

20g Parmesan cheese

2 tablespoons chopped oregano

Cooking spray

2 cups

¾ cup chopped cherry tomatoes

Prep Time: 12 min

Cook Time: 30 min

Makes: 4 servings

Nutritional Information

Calories per serving: 204

Fat per serving: 12.6g

Saturated fat per serving: 3.6g

Monounsaturated fat per serving: 6g

Polyunsaturated fat per serving: 2.1g

Protein per serving: 16g

Carbohydrate per serving: 7g

Fibre per serving: 2g

Cholesterol per serving: 283mg

Iron per serving: 3mg

Sodium per serving: 511mg

Calcium per serving: 155mg

Mini Smoked-Salmon Frittatas

Possibly the healthiest and most delicious brunch recipe ever created, these mini frittatas pack 17 grams of protein each, almost no carbs, and loads of heart-healthy omega-3 fatty acids, thanks to the smoked salmon. They cook up in less than 30 minutes, so why not make them this weekend?

Ingredients

1 tablespoon extra-virgin olive oil

¼ cup diced onion

½ teaspoon salt

Pinch of pepper

120g smoked salmon, diced

6 large eggs

8 large egg whites

1 tablespoon half-and-half

3 tablespoons 1% milk

90g less-fat cream cheese, cubed

2 tablespoons scallions, thinly sliced, for garnish

Preparation

Preheat oven to 160°. Heat oil in a non-stick skillet. Sauté onion 2–3 minutes or until soft; add salt, pepper, and salmon. Remove from stove top; let cool.

Combine the next 4 ingredients (through milk) in a bowl. Stir in the cream cheese. Lightly coat 6 (225g) ramekins with cooking spray. Add 2 tablespoons of salmon mixture to each ramekin. Pour ¾ cup egg mixture into each ramekin.

Place ramekins on baking sheet; bake 25 minutes or until a wooden pick inserted in center comes out clean. Garnish, if desired.

Prep Time: 10 min

Cook Time: 30 min

A perfect brunch dish, these smoked salmon frittatas are as impressive as they are tasty. Bake and serve in mini ramekins with a side of fresh fruit and juice. Makes 6 servings.

Nutritional Information

Calories per serving: 179

Fat per serving: 11g

Saturated fat per serving: 4g

Monounsaturated fat per serving: 5g

Polyunsaturated fat per serving: 1g

Protein per serving: 17g

Carbohydrate per serving: 3g

Fibre per serving: 0.0g

Cholesterol per serving: 226mg

Iron per serving: 1mg

Sodium per serving: 665mg

Calcium per serving: 63mg

Sun-Dried Tomato, Goat Cheese, and Fresh Basil Frittata

Savour the Mediterranean flavours of this veggie-filled frittata, packed with protein, antioxidants, and calcium. For a lower-cholesterol version, use egg substitute and fat-free cheese. 

Ingredients

1 tablespoon olive oil

1 cup minced onion

4 large eggs

2 egg whites

¼ teaspoon pepper

90g sun-dried tomatoes, packed without oil

¼ cup goat cheese

¼ cup basil chiffonade

Preparation

Sauté vegetables. Preheat the oven to broil. Use a well-seasoned, iron skillet or a non-stick skillet with a heatproof handle. Heat 1 tablespoon olive oil in the skillet over medium-high heat, and add 1 cup minced onion. Cook until the onion is translucent, about 3 minutes.

Add the egg mixture to pan. Whisk together 4 large eggs and 2 egg whites, and season with ¼ teaspoon pepper. Pour the egg mixture over the onions, patting down any lumps with a wooden spoon. Scatter 3 ounces sun-dried tomatoes, packed without oil evenly over the pan surface.

Add cheese and put in broiler. Distribute ¼ cup goat cheese over the top of the frittata, then place the skillet under the broiler for 2 minutes, until the frittata rises slightly and becomes light and settled. Remove from broiler and top with ¼ cup basil chiffonade. (Stack basil, then roll the stack, and slice it into feathery, 1/4-inch pieces.)

Plate and serve. To remove the frittata from the iron skillet, place a large plate over the top of the pan, invert the frittata onto the plate, and cut it into wedges. With a non-stick skillet, slide the frittata onto a serving plate, then cut into wedges.

Prep Time: 7 min

Cook Time: 8 min

This Sun-Dried Tomato, Goat Cheese, and Fresh Basil Frittata is a quick and easy breakfast or brunch dish that your entire family will love. Plus, it’s a healthy meal option and ready in less than 20 minutes. Makes 6 servings

Nutritional Information

Calories per serving: 146

Fat per serving: 8g

Saturated fat per serving: 3g

Monounsaturated fat per serving: 3g

Polyunsaturated fat per serving: 1g

Protein per serving: 9g

Carbohydrate per serving: 11g

Fibre per serving: 2g

Cholesterol per serving: 145mg

Iron per serving: 2mg

Sodium per serving: 398mg

Calcium per serving: 55mg

Asparagus with Poached Eggs and Parmesan

Poached eggs, asparagus, and Parmesan make this the ultimate brunch recipe, but it’s light enough to enjoy any time. Asparagus, a seasonal spring veggie, is full of vitamin K and folic acid, which keeps your cardiovascular system healthy. Plus, with 18 grams of protein, you’ll have plenty of energy for the rest of the day.

Ingredients

8 large eggs

1 teaspoon white vinegar

1 teaspoon salt, divided

2 bunches asparagus spears, trimmed (about 40)

1 tablespoon extra-virgin olive oil

1 garlic clove, chopped

1 tablespoon unsalted butter

2 tablespoons fresh lemon juice

2 teaspoons finely chopped fresh parsley

Freshly ground black pepper, to taste

4 tablespoons coarsely grated fresh Parmesan cheese, divided

Prep Time: 15 min

Cook Time: 10 min

Try this dish for breakfast or brunch. It features a simple poached egg served over asparagus spears cooked in a lemon-butter sauce. Makes 4 servings.

Nutritional Information

Calories per serving: 256

Fat per serving: 18g

Saturated fat per serving: 6g

Monounsaturated fat per serving: 7g

Polyunsaturated fat per serving: 2g

Protein per serving: 18g

Carbohydrate per serving: 8g

Fibre per serving: 3g

Cholesterol per serving: 435mg

Iron per serving: 3mg

Sodium per serving: 518mg

Calcium per serving: 147mg

Crostini with Spinach, Poached Egg, and Creamy Mustard Sauce

Low heat is the key to making perfect poached eggs, and low-fat sour cream and mustard transforms rich Hollandaise sauce into a flavourful, low-fat version. Tip: Use whole grain bread for the crostini to kick up the fibre. 

Ingredients

¼ cup reduced-fat sour cream

1 tablespoon Dijon mustard

1 teaspoon fresh lemon juice

1 tablespoon finely chopped chives

¼ teaspoon kosher salt

¼ teaspoon freshly ground pepper

2 teaspoons water

4 (1.5cm thick) slices crusty whole-grain bread, toasted

2 cups baby spinach

1 teaspoon white vinegar

4 large eggs

Preparation

Stir together sour cream and next 5 ingredients (through pepper) in a small bowl with water. Place 1 slice toast on each of 4 serving plates and top each with spinach.

In a large saucepan, bring 6cm of water to a simmer; add vinegar. Working one at a time, crack eggs into a cup and gently slip into water. Simmer 2-3 minutes. Using a slotted spoon, place a poached egg on top of spinach. Spoon about 1 TBSP sauce over each crostino before serving.

Prep Time: 5 min

Cook Time: 8 min

Low heat is the key to perfect poaching and silken eggs in this one-dish meal of Crostini with Spinach, Poached Egg, and Creamy Mustard Sauce. Try this protein powerhouse a different way. Makes 4 servings (serving size: 1 slice bread, 1 egg, 1/2 cup spinach, 1 tbsp. sauce)

Nutritional Information

Calories per serving: 215

Fat per serving: 8.2g

Saturated fat per serving: 3g

Monounsaturated fat per serving: 2.6g

Polyunsaturated fat per serving: 1.8g

Protein per serving: 13g

Carbohydrate per serving: 22g

Fibre per serving: 4g

Cholesterol per serving: 191mg

Iron per serving: 2mg

Sodium per serving: 490mg

Calcium per serving: 104mg

Spinach and Egg Breakfast Wrap with Avocado and Parmesan Cheese

This wrap packs 22 grams of protein as well as heart-healthy monounsaturated fatty acids (MUFAs), which can help you lose belly fat. Avocados also pack high amounts of potassium, magnesium, folate, protein, and vitamins B6, E, and K. Add to that fibre and cholesterol-lowering plant sterols. 

Ingredients

Non-stick cooking spray

150g baby spinach, chopped

4 eggs

4 egg whites

½ teaspoon salt

¼ teaspoon pepper

110g Parmesan cheese

1 avocado, sliced

4 whole-wheat tortillas

Hot sauce 

Preparation

Spray a nonstick skillet over medium-high heat.

Add spinach and cook, stirring, until wilted, 2 minutes.

Whisk together eggs and egg whites in a small bowl. Add eggs to skillet and cook, stirring, until cooked through, 3–4 minutes. Season with salt and pepper.

Place ¼ of egg mixture in the center of each tortilla, and sprinkle with 30g cheese.

Top with 4 slices avocado and fold, burrito-style.  Slice in half and serve.

Prep Time: 10 min

Cook Time: 5 min

4 servings (serving size: 1 wrap)

Nutritional Information

Calories per serving: 366

Fat per serving: 2g

Saturated fat per serving: 8g

Monounsaturated fat per serving: 7g

Polyunsaturated fat per serving: 2g

Cholesterol per serving: 242mg

Protein per serving: 22g

Carbohydrate per serving: 30g

Sugars per serving: 1g

Fibre per serving: 7g

Sodium per serving: 666mg

We are passionate about helping you be the healthiest you can be through custom fitness and nutrition solutions based on health and fitness appraisal, motivation, coaching science, education and your goals.

Strength & Conditioning

The average woman in her 30s who strength-trains two times a week for 30 to 40 minutes will burn an extra 100 calories a day within four months. In other words, the more muscle you build, the more calories your body burns.

When it comes to working out and getting healthy, there are many different important components – such as strength and conditioning. To achieve your fitness goals, you need to have a strong core. Therefore, strength and conditioning is important and a critical addition to any fitness routine. Over the years experts have highlighted the importance of strength training in everyone

Lifting Weights = More Muscle                                                                                    More Muscle = Increased Metabolism                                                                        Increased Metabolism = Weightloss

One of the top benefits of strength and conditioning is that it will help protect you from preventable injuries by strengthening tendons and ligaments and eliminate any muscle imbalances, which are some of the main causes of injury.

A strength and conditioning program can help prevent osteoporosis, which is one of the most common ailments athletes and women suffer from later in life. Integrating regular weight bearing exercise and strengthening, will strengthen your bones, which will in turn result in a strong musculoskeletal system. Strong bones mean that you will be able to lift, move, and perform a wide range of recreational activities with ease and safety.

A strength and conditioning program will help train your muscles, allowing you to lift and hold your body upright in a much safer manner. You may appear taller and more confident, as opposed to hunched over and weak.

Endorphins are released during a strength and conditioning session, providing you with the opportunity to burn calories at a faster rate, while strengthening and toning your muscles at the same time. As you are burning calories and those endorphins are flowing, your mood is elevated and you can deal with stressful scenarios much easier.

Increased Fitness – Strength and conditioning works to make your body stronger, providing you with the skills you need to create a more effective workout overall. When your core is strong, you will be able to transfer energy to the rest of the muscles, resulting in more powerful muscle contractions and quicker repetitions.

Increased Metabolism – Strength and conditioning increases your metabolism, helping you lose weight and maintain a healthy lifestyle. By creating stronger muscles through strength and conditioning, you will burn more calories and keep the unwanted weight off.

Our studio is equipped with state-of-the-art american plate loaded strength machines, assault air bike and boxing/kickboxing equipment. Our programs are designed using the results of your assessment and health appraisal, coaching science and challenging circuits, to provide an extraordinary workout that is simple, efficient and effective in 45 minutes. All this in the heart of Sandton!

Let’s Chat About Your Health.

Portion Control

To lose weight, you need to burn more calories than you consume, which inevitably means one thing: portion control. But you’re not necessarily doomed to a growling stomach until you reach your goal. Here are a couple of easy ways to cut portions, trim calories, and lose fat without counting the minutes until your next meal.

Start with a glass of H2O – Drink a big glass of water before you eat, filling your belly with water will naturally make you less likely to overeat. Plus, some symptoms of dehydration may be what’s causing your rumbling belly, so sipping some water before you eat may eliminate your “hunger” altogether.

Wear form-fitting clothes – Wearing an outfit with a waistband or perhaps a jacket with buttons can serve as a tool to prompt you to slow down and assess how you feel during your meal. As your clothing begins to feel a little snugger, it may keep you from going back for seconds.

Veggie fillers – Bulking up your meals with veggies is one easy way to cut calories while filling you up fast. Spinach, for example, can be used as a sandwich-topper or can add fibre and nutrients to pasta and stir-fries. Other ideas to eat more veggies: swap in mushrooms for half the ground meat in most recipes, make oatmeal more filling with diced apples, and use a whole-wheat pita in place of bread so you can stuff it with more veggies.

The color of your plate may influence how much you eat, according to a 2012 Cornell University study. The researchers discovered that when a plate and the food on it had a low color-contrast, like pasta with Alfredo sauce on a white plate, people at a buffet served themselves 22% more than when there was a higher color-contrast, like pasta with red sauce on a white plate or pasta with Alfredo sauce on a red plate. The study conclusions suggest that if you want to eat less, select plates that have a color-contrast to the food you’re eating for dinner. Or if you want to eat more healthy foods, like a bigger salad, eat greens from a large green plate or bowl!

Make carbs the topper instead of the base – Rethink the way you use grains and starches. Take a breakfast parfait, for instance: instead of starting with a granola base, fill your cup with yogurt and then sprinkle just a tiny amount of granola on top for the crunch you crave. Making a stir-fry? Load up your plate with veggies and a serving of lean protein, then add a quarter cup of brown rice.

Dim the lights and listen to relaxing music to set the tone for a more leisurely meal. Taking your time while eating increases enjoyment and decreases portions. Chew slowly, put down your fork between bites, and sip water to make your meal last longer.

Work for your food – Munch on foods that require shelling, peeling, or individual unwrapping. Oranges, edamame, and pistachios in their shells are healthy options.

Don’t eat from the bag or box – When you sit down with a bag of chips, do you really know how many you’re eating? Researchers from Cornell University sought to answer this question in a study and found that people ate 50% more chips when they were given no visual cues as to how large a portion should be. So, if you buy a bag of pretzels or tin of nuts that contains 10 servings, divide the contents of the container into 10 smaller baggies ahead of time.

Before you dive into your entrée, have some soup. Though it may seem counterintuitive to add more to your meal, research shows that starting a meal with soup may help you reduce your overall calorie intake. In a 2007 study, people who ate soup before their lunch entrée reduced their total calorie intake by 20%. Your best bet: a broth-based soup, preferably with veggies to help you feel full from the natural fibre.

At Tiger Athletic, we are passionate about helping you be the healthiest version of yourself, so you can lead a more fulfilling personal and professional life.. We use an individualised approach to assessment and health appraisal, motivation, coaching science and education to design programs of exercise that are safe, simple, effective and fun!

 

 

Calorie Burn

Exercise is essential to maintaining weight and improving overall health, but with our busy schedules, it’s tough to fit in fitness. Sometimes coming to the gym feels like an impossible ask! To help you not skip out on weight loss and fitness goals altogether, here are a couple of easy ways to fit fitness into your everyday life.

  • Speed walk your errands – Instead of eating lunch work, lace up your sneakers and do your daily errands on foot during lunch break. Use your to-do list to map out a walking route, grab your wallet and iPod, and head outside for an hour of heart-pumping activity. Even if you need to drive to a mall first, cruise around on foot checking items off your list. Get your errands and workout out of the way!
  • Play in the park – Instead of meeting friends for Happy Hour after work on Friday or vegging on the couch over the weekend, head to the park for a couple of hours of play. Bring a Rugby ball for a bit of touch, a football for a little kick about or the kids and the dogs! Incorporate some activity into your social life—and avoid those couch potato calories!
  • Stand and flex – When waiting in line at the grocery store or bank (or anywhere), flex my abs/glutes for 10 seconds and repeat 10 times. It helps make the time pass, it’s a quick and easy way to work your core/glutes without anyone noticing.
  • Go the long way – Take the stairs instead of the elevator. Park further away from your building so you get a little extra walking. If you ride the bus to work, get off a stop before your office and walk the extra distance.
  • Email and call less – Instead of calling or emailing a co-worker, get up from your desk and walk over to chat with them. You will get a lot more accomplished in a quick in-person meeting, and burn a few calories walking to their desk. It might not seem like a lot of activity, but all those small steps can equal big gains when they’re done consistently!
  • Ditch the shopping cart – If you have a small shopping list, ditch the cart and use two reusable bags to carry groceries. Throw a bag over each shoulder and walk around the grocery store collecting items. Carrying two heavy bags is a great workout, and, at the same time, I get my grocery shopping done for the week.
  • Wake Up! Give Me 50! – Before you shower in the morning, do 50 crunches and push-ups. It takes only five minutes and it sets the tone for the day.
  • Add 15 minutes to Fido’s walk – Walk your dog before/after work. On the days when it’ll be tough to fit in a workout, add an extra 15 minutes and power walking or run those extra steps.
  • Weekend Warrior – Fit in a workout on the weekend, but not when your household tasks take over most of your free time. Instead of missing out on a workout, wash the car by hand rather than taking it to the car wash, mow the lawn.

At Tiger Athletic, we are passionate about helping you be the healthiest version of yourself, so you can lead a more fulfilling personal and professional life, in your home with your loved ones and in your profession maximising your earning ability from your passion. We use an individualise approach to assess, motivate, coach and educate our clients regards their wellness needs and goals.

Let’s Chat About Your Health.

 

Boxing

Blasting calories doesn’t mean you must spend countless hours in the gym. Boxing is a super-fast, super easy workout, perfect for days you are feeling too overwhelmed to workout. A typical boxing workout involves a variety of elements that help you burn calories as you work toward losing weight. The aerobic nature of many of boxing’s exercises leads to a high calorie burn without a significant shock to your joints.

Boxing is really taking off around the globe. The idea of bulky arms, monster muscles and nose bleeds is wrong. Boxing is a brilliant way of sculpting and toning and that hulk-like muscle mass you’re worried about is just a figment of your imagination.

We are a modern, private, appointment only strength & conditioning gym in Sandton offering smart, tailored 50 minute workouts based on your health assessment and fitness goals using modern tools and sport science to achieve your goals safely and effectively.

Whether you’re pounding a punch bag or skipping your heart out, boxing training is something everyone should try at least once. On top of toning your muscles, boxing has a load more benefits that make it a brilliant all-round exercise choice for all fitness goals.

While we all exercise to look physically fit, the real benefit of exercise is to keep us healthier for longer. The main way of doing this is to keep that heart strong for as long as possible, boxing is a great workout for doing just that. A good boxing workout makes you breathe heavily and increases the rate at which your heart pumps blood around your body. Increased heart beat strengthens your heart’s muscles and lowers your chances of developing cardiovascular complications such as heart attacks and strokes.

Exercising effectively takes more than just jumping on a treadmill and hoping for the best. If you want to get the most out of your body then you need to work it the right way through a variety of different forms of exercise and keeping your heart rate at the right level. If it’s overall fitness you’re after, you need to get your head around both aerobic and anaerobic exercise present in boxing. Boxing is estimated to be 70-80% anaerobic and 20-30% aerobic. A boxing workout helps maintain the heart rate at 75%-85% regular heartbeat which is the recommended range if you are exercising. What does that mean? Well it all comes down to oxygen. Aerobic exercise is low energy exercise that can be done for extended periods of time – think yoga, swimming and running, because aerobic exercise is relatively gentle, your body is able maintain a reasonable amount of oxygen which is then carried to your muscles to use as fuel; giving them the energy they need to sustain the effort of whatever exercise it is you’re doing. This type of exercise is good for burning fat and improving cardiovascular health. Anaerobic exercise is any short, intense exercise like HIIT and uses up oxygen fast. This means lactic acid is produced and your body will not be able to sustain its energy levels for long. This type of exercise increases your endurance, muscle mass, metabolism and your ability to withstand fatigue. Being able to build up your body’s tolerance to anaerobic exercise means that you will increase the maximum amount of oxygen you use during exercise (your VO2) and have a higher threshold before lactic acid is produced – therefore making you fitter!

Boxing is such a high intensity workout that it burns through a LOT of calories. An hour of boxing burns around 350-500 calories depending on your weight and the intensity of the workout. An advanced female boxer on a high intensity boxing workout can burn more 500 calories an hour.

Boxing training sessions involve every muscle in the body, especially the core, shoulders, abs and obliques. A good boxing workout tones your legs, arms, chest, shoulders, back and helps you build a strong core – pretty much everything.

You get a massive endorphin release in the body from hitting a heavy bag or doing pad work with a partner, those chemicals give you a massive feeling of well-being. Boxing training will give you a huge sense of self confidence.

Tiger Athletic Boxing. A Fitness Revolution!